A-Skip

The A-Skip is a fundamental running drill that develops hip flexor strength, ankle mobility, and running coordination. It teaches proper knee drive mechanics and foot strike patterns.

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Category: plyometrics
Level: beginner
Force: pull
Mechanic: compound
Equipment: body only

Instructions

Start in an upright position with feet hip-width apart.
Begin by lifting one knee to hip height while simultaneously skipping off the opposite foot.
Drive the raised knee down and back while bringing the other knee up.
Maintain a slight forward progression while emphasizing the vertical knee drive.
Continue alternating legs while coordinating opposite arm swing.

Tips

Focus on dorsiflexing your ankle when driving the knee up
Emphasize the downward pawing motion of the support leg
Keep your torso tall and avoid excessive forward lean
Coordinate arm swing opposite to the driving leg

Common mistakes

Not achieving proper knee height during the drive phase
Focusing too much on forward speed rather than technique
Poor arm coordination with leg movements

Safety

This is a fundamental movement drill that's safe for most people. Those with hip flexor tightness should start slowly and focus on proper range of motion.

Variations

High Knee March
A-March
B-Skip
Power Skip
Running A Drill